Healthy snacks that won't cause weight gain

What you need to know about snacking

"Snacking can be a helpful way of meeting your nutritional needs during the day. But it all depends on what you choose to eat," says Sammie Gill, a dietitian and spokesperson for the British Dietetic Association.

Sometimes, when you're hungry and in a store, it’s hard to find something healthy. So, be proactive, plan your diet, and bring food with you to avoid grabbing something unhealthy when hunger strikes.

Healthiest snacks

Olives

Whether green or black, olives are packed with nutrients. They contain plenty of monounsaturated fats, which help protect against heart disease, and they are rich in vitamin A for eye health.

Interestingly, new studies show that olives can also aid in weight loss by reducing the risk of type 2 diabetes. It has been found that oleuropein, a natural compound in olives, may promote weight loss. Oleuropein works in the gut by releasing metabolic hormones that help lower blood sugar levels. The ideal portion is 50 grams.

Popcorn

Not the sweet popcorn from the cinema, but a homemade one. It strengthens your gut microbiome and keeps you feeling full. Popcorn is whole grain and high in fiber, making it great for digestion. It's also a good source of resistant starch, a prebiotic that feeds healthy bacteria in the large intestine. The ideal portion is 25 grams.

Hummus

Hummus helps reduce calorie intake. Studies have shown that consuming hummus in the afternoon reduces the number of evening snacks, cutting daily calorie consumption by 250 calories.

It’s made from chickpeas, which are an excellent source of plant protein and fiber. Fiber and protein keep you fuller longer, as they stimulate gut hormones that affect how satisfied you feel. This helps curb appetite and may reduce calorie intake. The ideal portion is 50 grams.

Pumpkin seeds

Pumpkin seeds promote better sleep because they contain tryptophan. This essential amino acid is converted into serotonin and melatonin, both of which are crucial for regulating sleep. The ideal portion is 30 grams.

Hard-boiled eggs

Hard-boiled eggs help prevent muscle loss. This naturally occurs as we age, potentially reducing mobility and strength over time.

Studies have shown that the protein in eggs can combat this. "Adequate protein intake can support muscle mass in older age, and eggs contain amino acids, the building blocks of protein. Specifically, they contain leucine, which is important for muscle synthesis," adds Sammie.